• Rebecca

Creating a Healthy Kitchen Environment.


Creating a healthy and inspiring environment.


WHY A KITCHEN MAKEOVER?

• Cleanse the house of processed foods

• Inspire yourself by creating a clean, organized space

• Restock your kitchen with healthy options

• Inspire your palate to crave healthy, fat-burning, foods and reduce cravings for salt,

fat, and sugar

• Help you mentally prepare for your new lifestyle and transformation

• Create healthy habits



The first step in preparing for your new healthy lifestyle is to cleanse your house of processed and expired foods. This is a great time to go into your pantry and start reading those labels! Anything that lists more than five ingredients or contains ingredients like soy, high fructose corn syrup, or words you can’t pronounce goes in a pile off to the side. Not to worry, we are not going to through anything in the trash we are going to pay it forward by donating to a local food shelter or church soup kitchen. Next, add to your pile any refined carbs such as sugary cereals, white bread, or white rice. These have been stripped away of their nutritional content and no health benefit to you. Let’s move onto any pre-made BBQ sauces or salad dressings, and these are generally high in sugar, which will cause your body to store fat. Don’t worry in the coming weeks we will learn how to make flavorful sauces and dressings from scratch!


Left in your pantry should be things like nuts, whole grains, oatmeal’s, canned beans, whole grain pasta, whole grain flour, nut-based flours. Now to our refrigerator! Remove any sugary fruit juices, sodas, lunch meats, butter, or high-sodium marinades. We can’t forget about the freezer! Ice creams, frozen dinner, frozen pizza, yet another opportunity to read the labels and pass along. Now we have time to fill our kitchen back up with fresh produce, lean proteins, and healthy staples.


PREPARING A NEW HEALTHY KITCHEN

• Get organized Buy some glass containers and healthy cookbooks, read labels,

prepare a list of what healthy foods you may need to stock up on, create an on-going

grocery list

• Purge Clean out your cabinets and refrigerator of junk food (cake, candy, processed

foods, and chips) in order to mentally prepare yourself. Donate unused foods to a local food bank.

• Be mindful, take time to breathe, read labels, and imagine your new kitchen as a

foundation to a new healthy life.


Healthy staples


Now it’s time to fill your kitchen back up with healthy foods! I love it when my kitchen is neatly

organized and stocked with healthy food choices. It is much more inspiring to eat something

that is washed, chopped, and appropriately stored; rather than left whole hidden in the back of your fridge, am I right!? Glass containers and reusable produce bags provide a safe and

chemical-free home for produce. When food is stored in plastic containers, chemicals such as BPA (bisphenol A), and can steep into your food. BPA is a major hormone disrupter that can be linked to fertility issues, heart disease, and even fetal brain development. By placing berries, sliced carrots, mixed greens in glass containers, at eye level, my hand naturally gravitates towards the healthier options. Pre-chopped produce allows for a quick snack option like hummus and carrots or a quick weeknight meal like a stir fry or salad.


NEW HEALTHY STAPLES

• Whole grains rolled oats, quinoa, farro

• Legumes chickpeas, lentils, peas

• Seeds sunflower, chia, hemp hearts

• Fruits berries, apples, pears

• Vegetables dark leafy greens, cucumbers, tomatoes, carrots

• Seasonings sea salt, pepper, cumin, turmeric, oregano

• Liquids broths, coconut aminos, apple cider vinegar

• Protein eggs, salmon, chicken

New healthy choices

Does the thought of this healthy kitchen makeover stress you out? Ready to incorporate some healthy changes but feel lost on where to start? Overwhelmed at the thought of throwing away food? I GET IT!! Start small with some of my favorite simple changes. Remember, this is about learning how to make those long-lasting changes and setting up your environment to be a healthy, supportive place. Give yourself permission to take this at your pace! If the thought of plowing through every tip above creates anxiety, then start small. I want you to feel successful and supported through this journey. Small changes add up to significant results!


TOP 10 HEALTHY KITCHEN STAPLES


• Dark leafy greens - full of vitamins & minerals that help to prevent cancer and

inflammatory disease

• Sea Salt - 30% sodium & the rest is 70% minerals that help to control blood pressure

and maintain acid balance in the blood. Remember, a little goes a long way!

• Quinoa - a complete plant-based protein that is high in fiber, B vitamins, potassium,

and calcium.

• Organic eggs - a high-quality complete protein high in fiber, B vitamins, and is a

great low-cost option

• Olive Oil - good quality fat that is anti-inflammatory, good for your skin, and

hormone health

• Nut butter - a good healthy fat and protein source that can be added to smoothies,

apples, or made into sauces

• Almond flour - an excellent option for grain-free, gluten-free baking. It contains

vitamin E, fiber, protein.

• Coconut oil - a good mono-saturated fat that the body uses as a source of energy.

Also, an excellent option for foods that need to be cooked at high temperatures because

it doesn’t oxidize


• Berries full of vitamins and minerals that boost brain and skin health. Anti-

inflammatory food, high in vitamin C


• Raw local honey a great immunity booster and natural sweetener


Some of my favorite healthy containers

I go to amazon for my all my healthy storage options. Here is a link to my favorites below:


Glass storage containers https://amzn.to/2NH7eb6

Glass meal prep containers https://amzn.to/2WP2Nix

Reusable produce bags https://amzn.to/33nBgqT


Stasher bags https://amzn.to/36HfG2y


Hope you have fun creating your new healthy kitchen! Remember small changes add up to significant results!


🌿Rebecca

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